Archive for February 2019 | Monthly archive page

2.28.19

warm up: 4×20 yard ladders   wod: 5 rounds for time  400m run  10 t2b  20 db snatches    cool down: stretch

2.27.19

Warm Up: Jump Rope Skills SWOD: EMOM 10 min 30 Double Under + 2 Deadlift AHAD WOD: 12 min AMRAP 5 Power Clean 185/135 10 yard HS Walk or Bead Crawl 25 Sit Up 10 yard HSW or BC Cool Down: 30 Cal AD

2.26.19

Warm up: 3 Rounds: 300/250 cal Row, 20 yd OH lunge w/ plate On a 20 Min Clock For time & Total OH Squats 50 Wall Balls 10 Power Snatch 135/95 40 Box Jumps 24/20 10 Power Snatch 30 Russian KB Swings 32/24 10 Power Snatch 20 Goblet Squats 10 Power Snatch Max Overhead Squats […]

2.25.19

Warm Up: PVC C+J SWOD: 9 min EMOM  3,3,3,2,2,2,1,1,1 Squat Clean + Jerk WOD: 12 min AMRAP: 3 Man Makers 50/35 6 Ring Muscle Ups 6 Man Makers 12 Bar Muscle Up 9 Man Makers 18 C2B Pull Ups  

2.25.19

Warm Up: PVC C+J SWOD: 9 min EMOM  3,3,3,2,2,2,1,1,1 Squat Clean + Jerk WOD: 12 min AMRAP: 3 Man Makers 50/35 6 Ring Muscle Ups 6 Man Makers 12 Bar Muscle Up 9 Man Makers 18 C2B Pull Ups  

2.22.19

WOD: 19.1 15 min AMRAP 19 Wall Balls 20/14 19 Cal Row Cool down: 3-5 Rounds 10 Ring Dips 10 Goblet Squats 24/16  

2.21.19

warm up: 3x 10 yrd broadjump, 10 good mornings, 10 yrd death walk, 10 air squat  wod: 4 rounds for time  row 500m  15 deadlifts 185/135 15 push ups h.r 15 box jump overs 24/20   cool down: 50 sit ups 

2.20.19

Warm up: Run 400m/30 Sit ups/ Run 400m WOD: 7 Rounds starting every 3 min 3 Muscle Ups 6 Clean and Jerks 155/105 9 HSPU Max Burpees 6" target in remaining time Cool Down: 5x 45sec plank/15 sec rest

2.20.19

Warm up: Run 400m/30 Sit ups/ Run 400m WOD: 7 Rounds starting every 3 min 3 Muscle Ups 6 Clean and Jerks 155/105 9 HSPU Max Burpees 6" target in remaining time Cool Down: 5x 45sec plank/15 sec rest

2.15.19

Warm Up: Rowling WOD:  "Triplets" 12.4/13.3 12 min AMRAP 150 Wall Balls/90 Double Unders/30 Muscle ups 13.2 10 min AMRAP 5 S2OH115/75/10 Deadlifts 115/75/ 15 Box Jumps 24/20 15.3 14 min AMRAP 7 Muscle ups/50 Wall Balls/100 Double Unders 18.1 20 min AMRAP 8 T2B/10 DB C&J/ 14/12 Cal Row